Update!!

Hey everyone!! It has been a LONG time since I have posted. Let me fill you in on what I have been up too and what you can expect for future post.

Summer was extremely busy with lots of hours spent at AP learning from some amazing coaches. College Football season at my school has concluded with a finish of 8-2. There were zero non-contact injuries this year which is what I really am aiming for when developing programs followed by increased performance. The volleyball team is poised to take nationals and also without injuries effecting anything. These were two teams that were plagued with ACL tears and Hamstring strains, both were non existent. One of the high school football teams I was in charge of won the district and made a great run at the state playoffs. Looking back I am extremely proud of these teams and the people in other individual sports that are looking for some great progress in the future. I can't wait to get started in the off season which start today!!

With that being said, I have some great things that I will be implementing with the teams this winter that I am excited to share with everyone. I am also going to be taking a handful of more advance guys and putting them on some different program with more advanced preparations methods more familiar to those who have read up on block periodization. I plan on following these results here showing you everything I am doing with these athletes.

You can also read up on an interview I did early in the Summer HERE!

Hope everyone is doing well and good luck to all those in and out of season.

Means of Sport Form

In today, the strength and conditioning scene is overwhelmed with such variety of tools, methods, and programs. On the outside some look very "advanced" and often involve a multitude of different training methods and tools (strongman, speed cord, and unstable training). These often look attractive to athletes but will often lead to poor development of sport form due to lack of specificity at the given time.

There is typically 3 different means of sports development. General, General-Specific, and Specific. When looking at your annual cycle or training stage, it is appropriate to correlate the specific mean of training for the certain time.

One example of a way to plan the means of your training would be in the Conjugate Sequencing with a distributed load. (Note: This is not the conjugate system familiar with West Side Barbell) This would involve General during your preparatory or accumulation phase, General Specific during the transmutation phase, and Specific during realization/competitive. During the development of a specific means of training the others are developed at low volumes. In other words, if it is the off season in football your General means (basic lifts, first plyo progressions, non competitive drill) will be of main focus while the other two will still be developed but in small volumes.
The reason it is so important to distribute the means of your sport development is because it avoids injury. This is where the general part plays such a big role. In your General development skills and lifts should involve basic movement patterns, and development of skill should look very basic and focus on improving your local muscle capacity for your sport aside from performing your sport tasks. The General part of General Specific would indicate that the skill should be just different enough to Specific drills to avoid accumulative stress on the muscles if the specific drills were used all year. Specific should mirror the sport as much as possible and within reasonable methods. These would be some appropriate Means of exercise for various sports:

Football

• General- Olympic lifts, power lifts, any other lift performed with barbells, dumbbells, kettlebells , etc
• General Specific- pushing a weighted implement (e.g. sled, tire, special training apparatus, etc), game simulation wearing a weighted vest, etc for 4-10 second repetitions
• Specific- one on one contests against an opponent for 4-10 second repetitions

Powerlifting

• General- rows with barbells, dumbbells, kettlebells, presses/swings with dumbbells, kettlebells, GHR, pull ups, back raises, step ups, lunges, jumps onto a box.
  
• General Specific- bench presses with different grips, board presses, floor presses, box squats, front squats, SS Bar squats, GM’s, deadlift off of boxes, pins, accommodating resistance with bands and/or chains.
• Specific- competition squat, bench press, deadlift with competition gear and varied intensities

The appropriate Means of development is essential to insure that the athlete has developed a functional capacity or potential early on in training to assure that the body can fully develop and adapt to the demands placed on it in the subsequent weeks of development.

For more info see James Smith, Issurin, Bondarchuk

Training Log: Preparation for Spring Football

It has been a while since I posted on my training so I figured what better time then at the end of a block. I have used the results from my previous training stage to determine the specific abilities were not where I needed them to be to make up the focus in the stage leading up to spring ball. It is important to note that our spring practices are padded and the spring "season" is pretty much identical to an in season atmosphere. We have pretty intense practices with some scrimmages and a spring game all included. This made it appropriate for me to have to a training stage that would include a accumulation, transmutation, and realization blocks as if I was preparing for one.

NEEDS
After my previous testing my results showed that I needed to improve on my overall power. My strength numbers were where they needed to be so I set my mesocycle/microcyles to use the potential of the developed strength to expand my capacity for producing force at much higher rates. This was obtained through a variety of jumps, throws, Olympic lifts, and some strength speed was still included to a point. Also a fair dose of alactic power work to improve on the speed of my technical, tactical movements in the proper muscle regimes.

RESULTS
Strength
Bench Press- 365-375
Squat-510-540
Hang Clean- 340-355

Skill Test
Vert- 32-35.5
10 yard- 1.8-1.70
Standing Broad Jump-TBD tm

Physical Test
Body weight-210 (same)
body comp- 5%/7% (hydrostatic weighing/Calipers)
RHR-57-60 (varies in this range)

Recovery modalities
Contrast Showers/Baths, Epsom Baths, Cold Plunges, Lots of Foam Rolling, Mobility and Flexibility work, and Tempo Runs with some low intensity recovery work (walks, low intensity circuits, more mobility circuits) anything to get the blood flowing.

Since utilizing the Block Periodization Concept, I have yet to not see improvement in my preparedness which was uncommon in the past. This so far has been a great learning and training experience and will now take what I have attained and use it on the field next week. From here it will be restorative and retaining until the preseason starts. Feeling good about these results and can't wait till final training stage approaches so I can really push the envelope on this.

Key Workouts

During certain times of an athletes training stage, the focus of the training varies depending on factors such as time of year, level of specific qualities, qualities in need of development. etc... This has a significant structural indications for a microcycle. When focusing on developing a limited amount of abilities to a high extent, it is important to know how to execute this training and when to execute it on a weekly basis in order to obtain the desired result. This is where the "Key" Workout strategy comes into play.

A key workout is a session that is highly focused on the current training emphasis. The workouts include the MOST relevant abilities and motor skills that are of central focus. If it was a block geared toward power, the key workout would include you jumps, sprints, throws, and any other power related bioenergenic means. If strength was your focus, your key workout would include the main exercises that you are using to develop strength for your athletes.

Things to consider when planning your key workouts. It is of highest importance that the tools you use in a key workout are NOT unknown or new exercises. The main point of the key workouts is to get the most out of the session and a high mental focus component is needed and the focus should be on the quality of the work and not execution of a different exercise.

Withing a key workout should include a key exercise or tasks. This would be depended on your sport however. Lets say you were a MMA fighter, your main tasks would likely be a training match but your key exercise may be linked to your needed area of weakness and you target muscle regime.

Key workouts/exercises/tasks are important factors that need to be planned out prior to training stage has begun. Determining you key workout and tasks will allow you to mentally visualize, motivate, and determine most relevant means of monitoring training.

Your Potential For Max Speed

In many sports, speed is the name of the game. Often times however, many athletes are pulling up lame and injuring themselves during training or they burnout and see little results across their programming. Much of this can be attributed to lack of developing the athlete’s functional capacity for high intensity sprinting/training. This would contribute to high muscular fatigue and after the acute increase of development, a gradual decrease in both speed and motor function which is detrimental to the competitive state.

Work capacity is solely dependent on metabolic energy supply. Any special conditioning should be developed with the goal of increasing this capacity in the specific muscle regimes to a higher level than is actually needed for your sport. If you immediately introduce high velocity workloads to your system, you will quickly run out of your available metabolic energy supply leading to the stagnation, fatigue, and means to realize your potential for maximum speed.

of capillaries/mitochondria must be developed in the specific muscle regimes used in your sport. This is necessary to precede high velocity training volumes because the nature of these high velocity workloads will cause the thickening of artery walls (dystrophy of chamber) and reduction in oxidative capacity due to the reduction of mitochondrion. So based off these characteristics of high velocity training, a surplus beyond what is needed of the former will allow for much less undue fatigue.

Much of the training methods used to develop this particular capacity include: Long duration work below Anaerobic threshold (sled drags, jogging, low intensity med ball circuits), Tempo work (squats, push ups, inverted rows),

When starting a macrocycle, optimal levels of cardiac chamber volume, slow twitch muscle function, and density

and low intensity plyometrics (jumping rope, low hurdle hops, low intensity jumps). All while maintaining other capacities.

Development of these capacities should take place furthest away from the competitive stage. Once you reach a transmutation block, the gradual increase of more specific and high velocity work will allow for a constant improvement of this capacity and will be realized beyond previous levels at the end of the stage leading into competition.

Training Residuals: Don't use it you lose it!

When preparing an advanced athlete for sport it is necessary for the development of specific abilities. In one block model that would include a accumulation block, transmutation, and realization. Using this block model you are able to focus your efforts to advance the capacity for the certain abilities that are necessary for sport form to a much greater extent than that of a traditional approach.

The key to maintain the ability throughout the entire stage and what will likely determine the length of each block would be the residual effect of the abilities trained in the previous blocks. The residual training effect would refer to how long the adaptations developed in your block will last. For example, in my current training, the accumulation block was focused on development of strength-aerobic capacities. This lasting approximately 30 days, I then moved into the transmutation block which is more anaerobic in nature. Knowing that the residual for the strength-aerobic capacities is ~30 days, it is necessary to plan its prolonging in the subsequent blocks.

The answer to this problem would be a mini-block. A mini-block is usually placed at the latter half of a microcycle at a time just before the residual effect from the previously trained ability would diminish. A transmutation block will suppress the aerobic abilities and the heavy strength exercise will make recovery much more difficult. The addition of a mini block will not only prolong the residual, but it will also allow for the needed recovery from the CNS intensity of the transmutation block.

An example of this in my current training is during the 3rd week of my transmutation block I will use a mini cycle at the end of the week consisting of the exercises utilized in previous accumulation blocks. For me this is Tempo squats/push ups, and plenty of tempo runs and low intensity energy systems work. A way to track my maintenance of this ability is by monitoring my heart rate and comparing it to the previous weeks. As of now, since the end of my first accumulation block in September, I still am able to keep my heart rate around 142 during tempo squats of 3x 60/60 for 3-4sets.

Note: Tempo Squat/Push up=2 second eccentric/2 second concentric w/ no pause.

By attaining to this principle you will not lose out on the hard work that you put forth in previous training stages. This is also a great advantage of the block model of focusing on specific abilities in which you can train based off physiological principle.

DVD Review: Block Periodization

Recently I have been watching a great DVD called Block Periodization. It is a wonderful lecture with non other than Dr. Issurin as the main speaker. If you are familiar with his books or with his methods, you know that his programs, writings, and articles are very well sourced and can be scientifically explained in every detail. This DVD is no different, but you get the advantage of some more specific commentary and some Q&A at the end.

Issurin does a great job at starting off the lecture by bringing to the light how important it is to focus on only a minimal amount of abilities to be developed when training and advanced athlete and how the traditional methods just are not able to accomplish that....at all. Here are a few notes from my outline dealing with this subject:

Block= highly concentrated focus on a specific ability.

Traditional approach negative -inability to prolong effects until competition., inability to provide high level of development of any particular ability. Multi-performance prep.

Tendencies (reasons for blocks).

Multiple performances: # of competitions increased in advanced level sports due to popularity.

Training workloads replaced by competitive workloads: total training volumes decreased. Now coaches train more selectively, purposeful, and focus on mastery within these cycles.

It is important to note that this sort of athletic development is for the advanced athletic population and that concurrent or traditional methods will work fine in the development of beginner and novice athletes. Dr. Issurin is easy to understand and lays out the concepts of his methods clearly and concise. It is a four hour lecture in which he doesn't hold anything back and you can supplement this with his book on the subject as well.

This and many other amazing resources can be found at ultimate athlete concepts

Block 6 Power 2.0

This weeks begins the first of my new block with the primary focus being power. Also the energy system of primary focus is alactic power. This is a very CNS intensive block which will require me to maintain an extensive regimen of regeneration and recovery. First few days have proven that already but are going great otherwise.

Day 1
Alactic Power/Lower Body
AM Session (10:45)
30 YD Sprint (2X2)x2
6 sec Multi Directional (2x3)x2
3-fold Jumps (2x2)x2
5 min between sets 8 min between series

PM Session (5:30)
1A)1 Arm DB Snatch-3x3@95, 105, 110
2A)Squat-3x5 @ 405, 415, 430
3A)BB Step UP-2x6 @185
4A)Good Morning- 3x6@225
4B)BB Anti Rotation-3x12
5A-C)Band aBduction 2x12@ Mini
TKE 2x20 @ Green Band
Heavy Clam Shell 2x12
Regeneration-Cold Plunge, PNF Stretch

Day 2
Tempo Runs
Epsom Bath

Day 3 Upper Body (3:30PM)
1A)High Pulls-3x5@135,155,175
2A)Bench Press-3x5@300,315,325x2
3A)BB Row-3x6@205
3B)Rear Delt-3x8@20
3C)Core Roll Progression 3x6
4A-D)Ext Rotation 2x12 all
ITY
Core Rollouts
Curls
Regeneration-Contrast Shower 4 rounds

So far so good. Got another sprint session tomorrow followed by weights and plenty of regeneration. Overall Sleep Quality is great and Heart Rate is at 59 this morning so recovery is going well. As of now squat is still feeling very strong even after a morning sprint session and overall power and jumping is getting very explosive compared to previous blocks. As I stated in a previous post when I began my first power block was I missed being able to dunk the ball and since my injury it has been a far cry. But I am still chasing it as my goal by the end of the block and I am getting pretty close. Will post video when it is a reality.

My workout Part 2

A very important aspect of block periodization is maintaining the previously developed qualities. This requires low volume but high intensities. One quality that is very important for my sport is starting strength. I currently utilize the back squat for this purpose. Also, being that it is a Power block every workout will have its share of dynamic work as well. One of my favorite power movements is the clean grip power snatch. It travels a greater distance than the conventional style and it requires a lot of power to get the bar up to speed and over your head. Also as the restorative week is just starting, my heart rate is sitting in a good spot (56 this morning). The utilization of cold plunges, epsom salts, and soft tissue work has paid off significantly.



Squat 2x1 @ 485, 500
Here are my two working sets this week for maintaining of starting strength. Even though it is a maintenance focus I have still been using Rating of perceived exertion (RPE) to select load. Based off my RPE I have been able to still increase in weight over this block. There was some shifting coming out of the bottom of the last set but I made it through a sticking point that has given me trouble in the past.


Clean grip Snatch 3x3 @ 165, 175, 185
Like I stated earlier this is one of my favorite Olympic lift variations. By moving the hands in, the bar is required to travel a greater distance than conventional. It also places the shoulder at a much less vulnerable position. I tend to focus on making sure I am able to apply as much force as possible without worrying a great deal on load.

I have used a good amount of time on restorative work due to it being a very CNS intensive block of training. A couple of useful methods are Epsom Salt baths, Contrast Showers, Cold plunges.
($3.00)
Epsom Salt Bath

• What to do:
  • Fill a bath tub with warm/hot water and add in 300-600 grams on Epsom salts.
  • Sit in the bath for 10-20 minutes.
  • Can be used 2-3 times/week.
• How it works:
  • It can increase your mean blood magnesium. Magnesium can be absorbed by the skin. Magnesium is a very important mineral and is one we are often deficient in.
  • Increases perspiration which helps rid the toxins and impurities.
  • Stimulates vasodilatation, facilitating blood flow to the muscles and helps reduce inflammation.
  • Reduces muscle and joint pains associated with an excessive inflammation response.

Contrast Showers

• What to do:
  • Alternate between 30 seconds of cold water and 2 minutes of hot water.
  • Perform cycle 3-4 times.
• How it works:
  • Increases peripheral blood flow.

My Training:Block 5-Power 1.0

As I approach the end of Block 5 of my training it could not have been going any better. Of course the main focus is maximum power output while maintaining the other developed components such as max strength and aerobic capacities. However, it is now time for a aerobic mini cycle. I have previously posted my results in previous blocks while in my Accumulation phase. This usually involves a good amount of tempo work and some tempo runs or low intensity cardio. Here are some videos of some Tempo Squats also a exercise I have chosen for power development and a great core exercise that can also serve as low intensity cardio as well.

Hang Clean


This lift has increased a great deal since starting the Power block. In three weeks it has gone from 285 to 315 shown here.

Tempo Squat


The key to tempo squat is...TEMPO. It should be approximately 2 seconds eccentric/2 second concentric. It should be a constant movement with not pausing.

1 arm Farmers Carry

The quadratus lumborum (QL) works to help stabilize the spine. The best way to go about increasing the strength and stabilizing efforts of the QL is to use asymmetrical loading exercises.(McGill). You can utilize these as great cardio by lightening the loads and walking for time. The key is to walk with perfect posture and avoid excessive leaning to counter act the load.

As far as recovery, I have utilized plenty of cold plunges, contrast showers, and soft tissue work. My heart rate upon waking up has been around 57-59 the last week which is much lower than the previous block. I will post some upper body Tempo exercises along with some of my maintenance max strength work in the near future.

Block 5: Power

So begins the next block in my physical preparation. As you can tell by the title the main focus will be power, force production, and continuing to expand certain energy systems. Expectations are extremely high for this block and the first two days have already provided promising results. Max strength is put back toward maintenance and for my primary strength lifts, squat, bench, and hang cleans, I am still seeing increases from the previous blocks. I am looking forward to the explosive work and can't wait to get my cleans up to par!

Day 1
Plyo progression
1ACG BB Snatch 4x3 @ 155
2ASquat 3x5 @395, 405, 425 RPE=8, 8, 9
3AExplosive RDL 3x5 @275 3BBB Anti Rotation
4circuit 2x10
TKE
Front Plank
BW 1 legged Hip thrust
Band Abduction

Day 2
Plyo Progression
1A1 arm DBn Snatch 3x3 @ 85#
1BCable lift 3x8
2ABench 3x5@ 295, 305, 320
3A1 arm unsupported Row 3x8 @85#
3B Face pulls 3x8
4Circuit 2x10
ITY
External Rotation
Core Roll Progression
Curl variation

Day 3
FT Capacity Work. (sled sprints)

I was very excited to see my squat number where it was. According to rep max chart it is just below 500 which is getting to pre-ankle injury numbers. Bench max chart says ~360 but I feel like when the reps drop to 3 it will be better. But, power is the name of the game and one of the things I miss most as a side effect of the injury is throwing down the b-ball. So, i guess that would be my goal for the end of the power blocks in 8 weeks. Video to come!!!...(hopefully).

My workout numbers: Block 4

I am rapidly approaching the end of the 4th block and will already be in my Strength Endurance mini-cycle tomorrow (dreading every minute). So far, My strength numbers have been continually increasing and am very confident in my next block that they will continue to get much higher although that is not the focus.

Bench:360x1 :just missed 375 for major PR :(

Squat:455x2: probably could have squeezed out three but this lift has been climbing very steadily and is the first time in several months since I have heavily loaded up a full back squat.

High Incline sprints: 37: Feel like the first 15 are a breeze but after about 20-25 it hits hard.

In just over a week or so i will move on to my next block focusing on POWER. I love max strength work but being explosive and fast is something I love training for. This will be an exciting block to log. Ankle is feeling great and the ROM is getting better by the week. I have really been focusing on some long duration stretches for my quads and lateral rotaters and hitting the foam roller (PVC) hard as always. Will be sure to post results in the near future and am guaranteeing some increases...hopefully.

Book Reviews

There are a couple of books that I have read recently that I really thought were educating as well as inspiring. It doesn't take me too long to find a great book to read, I usually enjoy most genre so here are some books from training to fiction that I think people should check out.

Transfer of Training in Sports
By: Dr. Anatoliy P. Dondarchuk, Translated by Michael Yessis
-This text is great at representing the importance of the training process and how perfection of a given discipline or sport skill is where focus should be set. Often times coaches and athletes get wrapped up in measuring a certain lifts increase as a marker of sports improvement, a heavy power lifting influence. Though this should be a goal, there is yet to be a lift where you can say that as the lift increases, performance does as well.
-This book is full of data and results from numerous athletes worldwide. Based of this data he shows where the greatest transfer occurs in regards to a particular means of training. Whats great is with each table he gives observations of which exercises are most transferable.
-Overall this book was pretty good. I found myself re-reading a few paragraphs due to a lot of syntax complications and so forth.
Season of Life By: Jeffrey Marx
-Author Marx, gives a glimpse of his life as he was a ex-water boy for the Colts. One of the most memorable players while there was Joe Ehrmann, who was a little different than most typical NFL guys. Joe was often less concerned about tackling technique and more about lessons learned off the field. Marx follows the high school football team Joe coaches, providing the kids with valuable and priceless lessons. These lessons eventually influence the author who ends up being inspired enough to reunite with his father.
-This book does an incredible job at making you realize how important things can be overshadowed in the midst of fame, success, and everyday life. Marx gives a great insight on Joe "Building Men For Others" which can be utilized no matter what profession you are in. I picked out several incredible leadership qualities and found it very entertaining as well.

Block 4-MAX STRENGTH 2.0

This week marks the beginning of block 4 which is similar to the max strength block previous but more intense and more emphasis on speed strength. So far since using the block periodization model I have seen incredible results. Not only has it whipped my ass into incredible shape, it is allowing me to actually recover. Previously, I used a very concurrent type program in which I was trying to accomplish almost every aspect of training. Now my focus is very concentrated on about 2 tasks and it sets me up for the sequential blocks following. So here is my block 4...ill post results at the end of the week.

Day 1
Plyo: Box jumps
1A:Power Clean
2A:Back Squat
3A:Rev Lunge
4A:BB Hip thrust
4B:BB Anti Rotation

Day2
Plyo: Low Intensity hops, jumps
1A:Plyo Push up
2A: Bench Press
3A:DB Floor Press
3B: 1 arm Row
4tri-set: Standing ext rotation
ITY
Rear Dealt

Day 3
Plyo:Max Vert jump
1A:Speed Squat
2A:RFESS
3A:Dynamic GHR
3B:GHR Pulsing
4A:Core Rolls
TKE
Ab Rollouts

Day 4
Plyo:180 & 360 degree jumps
1A:Speed Bench
2A:CG bench
2B:Heavy Pull up
3A:Explosive Pull up
4tri-set:Kneeling PNF D2
Int Rotation
Front plank to push up

Block 3 Complete!!!!

This last week concluded my block 3 max strength mesocycle. Overall I was very pleased with the result but know I could have made it much better. I had some pretty poor sleep quality in the beginning as well my Readiness to train sort of suffered. With the emphasis being on load intensity compared to endurance this block I had to do more restorative works. I routinely stretched quads and external rotators for longer durations which seemed to help my hip mobility a lot.

Some highlights were that I was able to complete 50 reps (sprints, backpedal, shuffle) of 6 sec on 30 off with weight vest. My floor press has also gone up around 10 pounds from a few months ago. Finally my speed strength increased each week at a steady pace.

My main focuses are getting my back squat back up to where it was prior to injury. I haven't done a full back squat since Spring. My ankle mobility is well enough that they shouldn't be that bad any more. I will also have to do some more restorative work to make sure my HR doesn't climb too much. My average this month is up almost 4 from my last block. There is also a higher emphasis on speed strength and strength work will be more intense. Ill be sure to post my first week when it complete.

Exercise Sequencing

For the many things that go into setting up a training stage for an athlete one of the most important aspects of all is knowing the preferred physical state of training modalities. This would be in regard to what can be developed under certain states of fatigue.

Fatigue Level: Well Rested
Maximal Speed, Explosive Strength, Max strength (1-3 rep).
Why:These exercises require appropriate neural outputs that are not available in fatigued athletes. They will not respond well to these exercises if fatigued due to inhibitory output from the CNS. If the athlete is fatigued they will be unable to respond well and will get little out of these modalities when compared to well rested.

Fatigue Level: Very Fatigued
Aerobic Endurance, Technique Perfection, Strength Endurance, Flexibility
Why:These modalities require sustained efforts regardless of fatigue so they should be continued as long as possible. You can perfect already learned technique to enhance training economy in a fatigued state. Flexibility is advantageous while fatigued due to its cool down and recovery properties.

Fatigue Level: Moderate
Anaerobic/glycoltic capacity, aerobic Power, Maximal strength hypertrophy
Why:For the capacity work a lot of it depends on the duration of the exercise up to or close to maximum O2 uptake levels. Fatigue is expected and often planned. For hypertrophy depends on rate of catabolism or amount of degraded protein. This makes it so that a lot of effort is required making the last loads of these exercises performed in a fatigued but not exhausted level

As you can see it is not advisable to partake in various types of conditioning and strength modalities with out know the compatibility of each. It is very important to know the physical state in which you are in so that you are able to develop a quality to its full potential.

Zatsiorski, V. Science and Practice of Sports Training. 1995
Issurin, V. Block Periodization. 2008.

Book Review

Block Periodizationby by Vladimir Issurin

I got this a while back and as I design my training blocks this book is one I have paged through every time. It is easily one of the more detailed and comprehensive books on this style of athletic development which is brought to us over seas. It gives straight-forward and obvious reasons for the superiority of this style of training when preparing an athlete for competitions and gives pure and tested science for all of them.

Summary: This book takes you from terminology to structuring. It explains the reasons behind how to set up training stages by showing you the advantages of supercompensation. It gives the reasons for monitoring and why certain emotional and physical qualities can be positive or negative transfer. It is filled with great case studies for almost every training modality presented. Includes a great chapter on altitude training and the science behind the popular technique.

Interesting Facts: A couple important things that this book does a great job explaining is the importance of non-conflicting energy systems. Issurin explains why some dominent modalities are not compatible with others. One other great thing about this book is the sources. There are some great references that I have taken a big interest in form reading this book.

Mini Cycle Straight from HELL!!!!

I am approaching the last week of my current maximum strength block which is going well. My weights are getting better and I am sure progress will continue in the upcoming block which I'll be starting after this weeks upcoming restorative type week. In week 3 I approached the time in which I had to maintain the residual previously developed in my aerobic blocks. Needless to say I was glad when that mini-cycle was in the books.

Day 1
Floor Press-5x3 @ 255, 285,290,300, 285
CG Band Push up-3x12 @ Green Band SS 1 arm row-4x12@80
ITY
Bilateral PNF D2 Flexion
Side lying ext rot

Day 2
Speed Squat-5x5sec@ hit RPE of 10 at 250
Bulgarian SS- 4x8 @185
GHR-4x8 GHR Pulsing-3x20

Day 3
Tempo Push Up-4 series of 3x 60/60. pk HR=142
Heavy Pull Up- 5x3@ 45+ BW 1 arm face pull-3x12 @70
Grappler Anti-Rot-3x12

Day 4
Front Squat-5x3 @275, 315, 340, 355, 360
Tempo Squat-4 series of 3x 60/60. pk HR=147
1 leg Hip Thrust-3x10@2 chains
Ab Rollouts

My floor Press 3RM is up about 5 pounds from personal best. My Front Squat 3 RM is about where it was before injury. So far This was the most difficult block in terms of recovery but by no means was it intolerable. My speed squat went up a lot this week. I was able to lift in the mid morning hours all week due to mid term break which allowed for awesome sleep quality. Resting HR is floating around the 60's right now which is way up but was expected.
More good news...HAWKS take 8th Straight!!!!

Ending the week STRONG

Day 4
Plyos-Jump Rope, 1 leg dot drill-various patterns on one leg x3
1A) Speed Bench-5x5 sec@ 135, 155, 165, 175, 185, 195, 225, 205
2A)Heavy Pull Up-4x3 @ 45 +BW
2B)NG DB Military-3x8@ 75
3A)1 arm face pull-3x12 @ 60 3B)Grappler Anti-Rotation-3x12@ 25#plate

Day 5
1A)Power Clean- 3x5@225, 255, 275 1B)Bound to box-3x3
2A)Squat w/ safety bar-4x5@255, 275, 315, 335
3A)BB Hip Thrust- 4x5@225, 255, 275, 305 3B) Ab Roll outs-3x12

This week was very challenging in terms of Readiness to train. Sleep quality was very poor due to late night studying(midterms this week). Other than that I was satisfied with my squat. I was at that weight this summer but for 3 reps and my power clean is getting back to where it was before my injury. Over all I have a good feeling about how this block is going and as my ankle feels better my lifts and power keep climbing. I have been very militant with mobility work and rehab this week and it paid off because although sleep quality was poor, I still kept my heart rate from climbing too much. At the beginning of the week it was still at 51 but has gone up slightly to 54/55 which is a jump but not to the point of needing to back off. Primary upper/lower exercises switch next week to Floor Press and Front Squat. This weekend will involve lots of regeneration and HAWKEYE FOOTBALL!

My workout..MAX STRENGTH!!

I'm not going to lie, I love lifting heavy. So going from Tempo work and sweating more profusely than ever before (Tempo squats left puddles!!) I am glad to be "stuck" in this max strength focused block. The only bad part about these last couple weeks was that mid terms have hit hard and so have the test. So sleep quality is a little down but, my heart rate continues to stay pretty low (51-53 avg.) I have hit the recovery hard recently getting in my fair share of long duration stretches, foam rolling, and some trigger point work.

Week 2
Day 1
Plyos: Low to high box jumps 3x5
1A:1 Board press-4x5 @275,285,295,305,315
2A:CG Band Push up-3x12 @ Green Band
2B:1 arm SS row-4x10 @ 75/85
3A:ITY
3B:Bilateral PNF D2 flexion
3C:Sidelying Ext Rotation

Day 2
Plyos: 1 Leg Med ball chest pass-3x15, Side Tosses-3x15
1A:Speed Squats- 5 in 5 sec @ 135, 155, 175, 185, 205, 225x2, 205x1
2A:BB Bulgarian SS: 3x8 @ 185
3A:GHR-3x10 @ 10
3B:GHR Pulsing-3x20 @35

Day 3
Recovery work
Various Mobility and Activation Drills, Low intensity Circuit

Day 4/5:Will post when complete